How To Be Smart About Sugar
We Consume Too Much Sugar
Americans consume too much added sugar, which can put their health at risk. Federal recommendations are to consume less than 10% of total daily calories from added sugars.
On average each day:
About Added Sugars
To live healthier, longer lives, most Americans need to move more and eat better. This includes consuming fewer added sugars. Consuming too many added sugars can contribute to health problems such as weight gain and obesity, type 2 diabetes, and heart disease.
Added sugars are sugars added during the processing of foods. Added sugars include foods packaged as sweeteners, sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. Added sugars do not include naturally occurring sugars in milk, fruits, and vegetables.
Main Sources of Added Sugars
The leading sources of added sugars in the US diet are sugar-sweetened beverages, desserts, and sweet snacks. Examples of desserts and sweet snacks are cookies, brownies, cakes, pies, ice cream, frozen dairy desserts, doughnuts, sweet rolls, and pastries.
Drinks
- 24% from sugary drinks, such as soft drinks, fruit drinks, sports, and energy drinks.
- 11% from coffee and tea that is sweetened before sale or added later.
Food
- 19% from desserts and sweet snacks.
- 9% from candy and sugars.
- 7% from breakfast cereals and bars.
Did You Know?
For a person consuming 2,000 calories a day, one 12-ounce can of soda contains nearly the maximum amount of added sugar recommended in one day. Learn some ways to rethink your drink.
Dietary Guidelines for Americans
The Dietary Guidelines for Americans 2020–2025 recommends that:
- People age 2 years or older limit added sugars intake to less than 10% of their total daily calories. That means:
- For a 2,000 calorie diet, no more than 200 calories should come from added sugars.
- 200 calories equal about 12 teaspoons of added sugar from both food and beverages.
- Children younger than 2 years should not be given any foods or beverages with added sugars.
